360PT 7/26/16 Metcon WOD

Core: Reps x 12 / Sets x 4 

  • Ab Wheel
  • Back Ext
  • Side Plank Hip tap

Dynamic Stretch x 20 Reps / x 1 Set

  • Black Burns ( V,T,H,I) on one foot or standing on unstable surface
  • Russian Baby maker
  • Curtsy squat

Metcon x 4 Sets

Super Set # 1

  • Box Jumps x 10
  • Jumping Jacks x 1 min

Super Set # 2

  • Rower x 1 min
  • Warrior Chop x 12 ( each side)

Super Set # 3

  • Pec Fly w/band x 1 min
  • Med ball chest pass x 14

    Stretch: 10 Minutes stretching and or working on any injuries  or exceptionally tight areas with foam roller, Band stretches , yoga or Static Stretching , heat and or ice . You are not only working on improving mobility , Rehab and injury prevention but this also helps take you out of your Sympathetic state ( fight or flight) and get you back into a Parasympathetic state ( Rest & digest) to help get your body into a recovery mode.

    Motivation: